Show Notes
In this episode of The Running Explained podcast, hosts Amanda Katz and Nick Klastava discuss eight proven ways to maintain a running routine beyond January. They emphasize the importance of mapping out a routine, starting small, setting realistic goals, and being flexible. The conversation also highlights the significance of consistency over performance, the role of mindset in running, and the benefits of external accountability. The hosts share personal anecdotes and practical tips to help listeners enjoy their running journey and stay motivated throughout the year.
(00:00) Welcome to Season 6 (05:27) Proven Ways to Sustain Your Running Routine (11:16) Start Small for Big Wins (14:05) Set Realistic Goals Based on Your Life (23:20) Stacking Habits for Success (31:20) Consistency Over Metrics (33:42) The Importance of Consistency (35:43) Mindset Matters: Overcoming Mental Barriers (38:29) Setting Process Goals for Success (43:46) Flexibility in Training Plans (49:42) The Role of External Accountability Amanda - @amanda_katzz Nick - @nklastava Through Running Explained, We offer training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, our guidance will help you train smarter, race stronger, and love the journey. 📲 Learn more at www.runnningexplained.com 📢 Follow on Instagram: @runningexplained
More from The Running Explained Podcast
Pro marathoner Sara Hall joins Coach Nick and Coach Amanda one week after the Chicago Marathon to talk marathon recovery, motherhood, and her memoir, For the Love of the Grind.
Olympian Carrie Tollefson joins Coach Amanda and Coach Nick days after broadcasting the 2026 Chicago Marathon. Carrie made the 2004 Olympic team in the 1500m, won five NCAA titles at Villanova, and now runs her mouth more than her legs (her words) as a marathon broadcaster and host of the C Tolle Run podcast. In this episode, we cover: • What the Chicago Marathon looks like from the finish line broadcast position • Why Carrie ran three marathons just to commentate them better • The human stories behind Hawi Feysa, Clayton Young, and Vinny Mauri • How to handle negativity and why running needs a “positive thread” • What everyday runners can learn from pros (you deal with the same mile 21) • Running identity after competition, plus balancing career, kids, and 20-minute runs • Prize money, the running boom, and celebrity run clubs • Why success comes from finding your joy, not your finish time • The Secret Interview Questions (and a story her mom will not love)
How long should you rest after a marathon? Coach Amanda (fresh off her fall marathon) and Coach Nick cover marathon recovery from taper week to your first run back.
We did an old fashioned listener Q&A, and because you all sent in a stack of nutrition questions, we called in the big guns: sports dietitian Stevie Lyn Smith, RD, CSSD, back for round two. Coach Amanda and I cover the coaching side while Stevie brings the fueling science. We get into how many carbs per hour you actually need on long runs (and why the answer is a range, not a flex), how to juggle fast 5Ks, marathons, and heavy lifting by building training seasons, and how to keep burnout from wrecking your year. Amanda goes on a legendary rant about lottery FOMO. I explain resiliency data points and why belief beats hard work at your absolute peak. Then we help a first time Philly marathoner avoid the mile 20 wall, dig into the new ASH ferritin guidelines (and why ferritin alone does not tell the whole iron story), and answer the big one: can you safely cut weight before a marathon? Spoiler: Stevie said yes to cutting a bagel. That is it.
Coach Amanda and Coach Nick talk masters running with coach Kim Nedeau (Training Inclined) about how mileage, recovery, and strength work should change after 40, plus what the research really says about bone density, menopause, and weighted vests.